By: Joanne Smith (her biography)
Certified Nutritional Practitioner, FruitfulElements.com

Spring is here and hibernation season is officially over! It’s time to peel  off the winter woollies and get back to our favourite outdoor activities; walking, hiking, biking, wheeling, gardening, sailing and more. Now, as much as we love these sports and hobbies, for many of us with mobility impairments, these activities can put extra strain on our joints causing swelling and pain.

So while you’re tuning up your bike this spring or getting your gardening tools ready to plant, you might want to also consider tuning up your joints. One of the best ways you can do this is by eating celery. Yes, this crunchy, low-calorie, fibrous vegetable has a number joint-health benefits.

Important Minerals for Your Joints

To start, celery contains a substance called silica, which is one of the most important minerals for our joints because it helps build the cartilage and connective tissue that make these vital body structures. Celery is also 23% sodium, another mineral that is an integral part of our bone health.

This means this bone-shaped veggie helps to strengthen the bones that come together and build our joints. The high water content of celery helps to lubricate our joints, while its anti-inflammatory properties help reduce swelling and pain around the joint. You just can’t go wrong by eating celery!

So give yourself months of pain-free fun and start munching on some celery several times a week. Slice and dip it into hummus, chop some stalks in your salads or blend it into a refreshing glass of juice.

More “Nutrition by Joanne Smith” articles:

• Astragalus: Herbal Armour (Mar. 11, 2010)
• The Almighty Pea! (Nov. 5, 2009)
• High Fibre Diet (Aug. 13, 2009)
• Quinoa (July 16, 2009)

__Contact Information:__
Joanne Smith, Certified Nutritional Practitioner
Ph: 416.992.2927
Email: fruitfulelements@gmail.com
Website: http://www.fruitfulelements.com/

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By: Joanne Smith,
Certified Nutritional Practitioner
FruitfulElements.com
(view her biography)

It seems everyone I talk to these days is either sick, or just recovering from a nasty bug. As individuals with special health conditions or disabilities, we need to take extra special care to ensure that our immune systems are working optimally. Decreased mobility and circulation, as well as altered and compromised digestive systems can often make our immune systems less efficient in protecting us from bacterial and viral infections.

Boost Your Immune System

So boost your immune system and help protect yourself from these dreadful invaders with a powerful herb called Astragalus. The medicinal benefits of herbs have been known for thousands of years. Many aromatic plants contain potent ingredients that can help strengthen and heal the body and don’t have any of the negative side effects associated with many over the counter medications.

For over 2000 years the Chinese herb Astragalus, also known as huang qi, has been known to help protect the immune system, promote healing, provide energy and fight fatigue.

If any of your co-workers, friends or family start sneezing, shield yourself with this herbal armour.

By: Joanne Smith, Certified Nutritional Practitioner
(more about her)

This week I want to tell you about a highly nutritious food that I believe is too often neglected in discussions about healthy eating. This inexpensive, tiny, gastronomic gem has many health benefits and I don’t think we see enough of them on menus or in recipes. What I’m referring to is the powerful pea!

Before I describe all the positive effects that peas have on our well-being, I think it’s important that I first clear up some confusion surrounding its identity. Most people mistake the pea for a vegetable, when in fact it’s a legume.

Little Legume, Big History

Many of you may also be unaware that this legume has a rich and significant role in our culture and history. Once upon a time, about 5000 years ago, our Egyptian ancestors worshipped and buried the pea with their Pharaohs to take into the after life with them. This valuable food source was not lost on the Romans either. They honoured the delicious pea by including it in nine elaborate recipes in Rome’s first cookbook. The pea also holds the distinction of helping develop agricultural societies 1000 years ago, as it was one of the first cultivated food crops. Furthermore, it was the pea that sustained the masses during England’s 16th century famine, hence the well-known English children’s rhyme:

Peas porridge hot
Peas porridge cold
Peas porridge in the pot 9 days old

And lastly, for almost 200 years a single pea has been the focus of one of the most famous children’s stories of all time – Hans Christian Andersen’s fairy tale, The Princess and the Pea.

Nutritional Benefits of Peas

So what makes the pea so very special, you ask? From a nutritional perspective, they are one of the few inexpensive, delicious and easily edible seeds that pack a tonne of health benefits. Here’s a sample of what they offer – they are:

• a great source of protein & complex carbohydrates,
• low in fat & calories,
• high in fibre (helping to reduce cholesterol and improve bowel function),
• have the highest vitamin C content compared to other legumes (the ability to boost our immune system), and
• a great source of vitamin A, B, E, iron, potassium, calcium & magnesium.

The culinary possibilities for peas are also limitless:

• Liven up any stew, soup, casserole, salad or curry.
• Enjoy a hot bowl of peas with mint sauce.
• Make refreshing dips & sauces.

And if all this were not enough, this nutrient dense food employs thousands of people in the agricultural industry around the world. They are also environmentally friendly because they have special characteristics that enable them to take nitrogen from the air and fixate it into the soil through their roots (see: nitrogen fixation). Thus, peas actually enrich the soil they grow in.

All I’m saying is, “give peas a chance!” So if you have any delicious pea recipes you’d like to share, please write in.

___________________
Joanne Smith, Certified Nutritional Practitioner
Ph:  416.992.2927
Email:  fruitfulelements@gmail.com
Website:  http://www.fruitfulelements.com/

By: Joanne Smith, Certified Nutritional Practitioner
(view her biography)

Good health starts with a healthy digestive system. Eating a diet high in fibre helps increase your digestive function, thus boosting your overall health!

Good Health with High Fibre

Fibre is one of those things that we all know is important but actually remains a bit of mystery. So what exactly is it? What are the health benefits? And what are the best sources?

Well to start, fibre is a complex carbohydrate that cannot be digested. It’s the part of plants that actually give them structure and holds them up. When we eat it, instead of being used for energy, it acts as a bulking agent that helps our elimination process.

There are two types of fibre – soluble and insoluble.

1. Soluble Fibre

Soluble fibre mixes with water and forms a gel-like substance. Examples include:

• Oats
• Fruits
• Vegetables
• Beans

The health benefits of this type of fibre are:

• Helps to lower cholesterol (because it helps absorb cholesterol in our intestines, therefore helps it to be excreted it in our stool)
• Helps regulate blood sugar levels (because it causes food to be digested and absorbed at a slower rate, resulting in more consistent blood sugar levels)

2. Insoluble Fibre

Insoluble fibre is not soluble in water and makes our stool bulkier, thus increasing bowel transit time. Examples include:

• Fruit skins
• Whole grains
• Vegetables
• Beans

The health benefits of this type of fibre are:

• Decreases risk of constipation & hemorrhoids
• Helps prevent colon cancer & diverticulosis

Maintaining Digestive Health

To maintain our digestive health we need both types of fibre and a great source is apples. This inexpensive, widely available, low calorie fruit is extremely high in pectin, a water-soluble fibre. It’s crisp, delicious skin contains even higher amounts of insoluble fibre. They are also a great source of A, B & C vitamins. (Tip: if you don’t buy organic apples—make sure you wash them thoroughly as the average apple is sprayed with pesticides 17 times by the time it reaches our hands!)

It is recommended that you eat 35 – 50 grams of fibre a day. Apples contain 4 grams of fibre, so they’re a sweet start to your fibre intake. Enjoy them as a snack, slice them into your salads or whip them up in a smoothie with a fresh pear.

___________________
Joanne Smith, Certified Nutritional Practitioner
Ph: 416.992.2927
Email: fruitfulelements@gmail.com
Website: http://www.fruitfulelements.com/

By: Joanne Smith, Certified Nutritional Practitioner

Welcome to my new nutrition blog! The foods I feature here will provide helpful, healthful nutritional information and tips to help you achieve optimal health and well-being. As someone who has lived with a spinal cord injury for 20 years, I fully understand the unique challenges of trying to stay healthy and living a full and active life with a chronic health condition. One of the keys to this delicate balance is proper nutrition.

Living with a disability or other health challenge can alter your metabolism significantly and this can contribute to the development of a host of other secondary health complications, which can negatively impact your independence. Incorporating whole foods into your diet is an important way to help maintain your health, improve daily functioning, reduce the secondary complications that come with living with a disability, minimize illness and maximize your potential.

Importance of Whole Foods

So what exactly are whole foods? They are foods that are as close to their original form as possible. These foods are free from processing, meaning they contain no additives, preservatives, antibiotics, hormones and other potentially toxic chemicals.

The first fantastic whole food I want you tell you about is Quinoa. Many of you have probably heard a lot about this an ancient grain lately and are wondering what the fuss is all about, right? To begin, Quinoa is a gluten-free, easily digestible grain, so it’s an ideal food for individuals with compromised digestive systems. It is also so nutrient dense that many of our earliest civilizations used it as their main food staple.

Battle Disease with Nutrient Dense Quinoa

Quinoa’s complete protein content can help tissue grow and repair itself, which in turn can prevent and/or heal serious wounds such as pressure sores. Its multitude of minerals such as, magnesium, iron and calcium help reduce the risk of health issues such as type 2 diabetes, anaemia and osteoporosis respectively.

Quinoa can help control cholesterol levels since it doesn’t contain any of this potential artery-clogging substance and has very little saturated fat. Its high fibre content can help eliminate toxins and improve bowel function, which in turn can help reduce the risk of cardio-vascular disease and some forms of cancer. And for those of you who may not be feeling a wee bit lethargic, quinoa’s rich source of Vitamin B’s can help boost your energy levels!

Easy to Prepare and Flexible

This light, fluffy grain with a somewhat nutty flavour needs only 15 minutes to cook. So not only is it faster to prepare than other grains like rice, but it’s also much more versatile. Enjoy it as a main or side dish by tossing in nuts, seeds, beans, fruits or vegetables or add it to soups and salads. The possibilities and health benefits of Quinoa are virtually endless!

If you have any nutritional questions, comments, tips or recipes to share, I’d love to hear from you! Just fill out the comment form below.

___________________
Joanne Smith, Certified Nutritional Practitioner
Ph: 416.992.2927
Email: fruitfulelements@gmail.com
Website: http://www.fruitfulelements.com/

Joanne Smith B.A., BRT Dip., CNP

Joanne is a graduate of the Institute of Holistic Nutrition in Toronto. She also holds a degree in psychology from York University, and a diploma in radio & television broadcasting from Seneca College.

Joanne has dedicated her career to raising awareness of the issues concerning people with special health needs. As a Certified Nutritional Practitioner, she specializes in providing optimal nutritional health for people with chronic health conditions and disabilities.

Her expertise in the disability community comes from her personal experience of living with a spinal cord injury for over twenty years, as well as her role as a disability consultant for both the Toronto Board of Education and Air Canada, and her years as a Gemini award winning broadcaster who focused on telling in-depth stories about Canadians with disabilities.

Joanne’s passion for assisting others with special health needs has also been demonstrated through her years as a dedicated mentor and volunteer for the Canadian Paraplegic Association, Lyndhurst Rehabilitation Centre, Canadian Spinal Research Organization, Easter Seals and numerous other disability organizations across the country. Her commitment to raising awareness and improving the lives of Canadians with disabilities led to her receipt of the King Clancy Award in 2006, induction into Terry Fox Hall of Fame in 2007 and acceptance of the Gabriel Humanitarian Award in 2008.

Joanne fully understands the unique needs of people with disabilities and her nutritional consulting helps others live to their maximum potential. She currently operates her own nutritional consulting company in Toronto called Fruitful Elements, works as a Nutritionist for two neuro-physiotherapy clinics, teaches nutrition at The Canadian Helen Keller Centre and is a regular columnist for The Canadian Paraplegic Association’s Outspoken Magazine.

__Contact Information:__
Joanne Smith, Certified Nutritional Practitioner
Ph: 416.992.2927
Email: fruitfulelements@gmail.com
Website: http://www.fruitfulelements.com/